April 27, 2019 (1-9)


For time:

25 Burpee
25 Hover
25 V-Up
25 Bicycle
25 Burpee
25 Hover
25 V-Up
25 Bicycle
25 Burpee

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Sunday: 060318 (1-1)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
5 RFT:

Monostructural: 800m Run
Gymnastic: 15 Hover
Gymnastic: 15 V-Up
Gymnastic: 15 Bicycle
Weightlifting: 15 Kettlebell Swing (35/53 Pood)

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Cooldown:
1-Mile Easy Run

Friday: 102017 (1-3)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 5 Bench Press (225/135#)

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Tuesday: 150203


Weightlifting Exercise: (Pick One) Find 1RM:
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Power Snatch + Snatch (1+2):
Hang Snatch:
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance A: (Pick One) 3-4 sets of 2-6 reps
Hang Snatch High Pull:
Hang Snatch Pull:
Snatch High Pull:
Snatch Pull:

Assistance B: (Pick One) 3-4 sets of 2-6 reps
Snatch Jerk:
Snatch Power Jerk:
Snatch Press:
Snatch Push Press:

MetCon:
For Time:

25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees

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Friday: 130621 (4-5)


WEEK 4: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
3 RFR:

1 minute Hovers, V-Ups, Bicycles (Alternate each round)
1 minute Box Jumps 24/20″
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Strike Combo (Jab, Jab, Cross, Hook = 1 rep)
1 minute Rest

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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise